Gabby Male 5 Day Workout Plan Page 2
ADVERTISEMENT
1
2
3Wednesday: Legs (Glute/Hamstring Focus)
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Back Squat
Warm up set with the bar, get the blood flowing to the legs, stretch if necessary, then 5 sets
of 8 reps
Superset 1
Weighted split squat & weighted step ups, 3x10 (each leg)
Superset 2
Leg press (single leg) & banded side squats, 3x10 (each leg)
Superset 3
Weighted lunges & GHR (glute-ham raise), 3x15 (on lunges do 15 down, 15 back)
Superset 4
Dumbbell straight leg dead lift & banded (or weighted) hid thrusts, 3x10
Superset 5
Hamstring curl machine & weighted courtesy lunges,3x15
BURNOUT
Banded duck walks & banded jump squats, 2x20
Thursday: Shoulders/Chest/Abs
Exercise
What You Do
Warm Up
Your choice of cardio, 10-15 minutes
Shoulder Press
Warm up set, use light weight and lateral raise with light weight
Superset 1
Shoulder press & lateral raise, 3x10
Superset 2
Arnold Press & incline chest press, 3x10
Superset 3
Military press (with straight bar) & dumbbell fly’s, 3x10
Superset 4
EZ bar high pulls & reverse grip bench (can use the same bar as used for high pulls)
Superset 5
Front raises (cable or dumbbell) & decline bench press (barbell or dumbells)
BURNOUT
30 arm circles forward, 30 arm circles backwards, 20 around the world
Push Ups
Until failure
Abs 1
Cable rope crunches, 2x15
Abs 2
Oblique side dips 2x10 (each side)
Abs 3
Ab raises on a decline bench, with weight if possible, 3x15
Abs 4
Russian twists on a decline bench, add weight if possible, 2x20
Abs 5
Leg raises, add 5-10 lbs if you can
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Business